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Warm-Up
“The CrossFit Warm-Up”
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Skills
“Goat Day”
Alternating EMOM for 20′:
Odd Min: Movement 1
Even Min: Movement 2
“Goat” is CrossFit slang for a movement/skill that especially challenges us. Every athlete has different goats. Some popular examples of CrossFit “Goats”: Double-Unders, Toes to Bar, Kipping Pull-Ups, Chest-to-Bars, Handstands or HSPUs, Rope Climbs, Wall Balls…
We don’t improve our technique with a high heart rate – that’s what we refer to as “training.” Today’s WOD is geared towards “practice,” where we work to dial in our mechanics with a CONTROLLED heart rate. As an example, to improve the technique of DUs, we want to practice at a LOW intensity where we can really focus on the mechanics of the hands and the timing of the jump.
Choose TWO “Goats” to work on today, and we’ll alternate between them on each minute (10 minutes total practice for each). Check-in with your coach regarding specific aspects of the movement(s) or skills you can work on to get the most out of your practice sessions. Remember the goal is to work at a LOW intensity with a CONTROLLED heart rate.
Cash-Out
Air Dyne Relay
With class divided into three relatively even teams, each team bikes as many calories as possible in 6-8*** minutes, switching athletes whenever desired.
The two teams with the least number of calories run 400 meters.
***Teams of 4 or less: 6 Min. AMRAP; Teams of 5 or more: 8 Min. AMRAP